We have just added a new 45 min Zoom class on Thursdays
6.30pm Upper Body Conditioning
We hope to see you online, get in touch to find out how.
Artur & Marta
Category: News
New Classes for Autumn / Winter 2020
New classes added!!!
There were requests from our clients to create more classes and we are exited to announce that we are adding three more classes next week:
@Tueasday:
1pm- Forever Active,which is designed for Older Adults & GP referral clients
who wants to improve quality of life and keep active and healthy;
6.30pm- Body Sculpture and Flexibility,where we will be focusing on toning
specific muscles and stretching;
@Thursday:
1pm- express Core/Abs class,which will attack so important middle section of your body.There are a small changes with renaming some of classes, which we think shows better a true nature of our approach. We decided that evening classes on Tuesday and Thursday will be split into 40min fitness high octane fitness action and 20min stretching.
If you think about getting more active to improve your physical and mental wellbeing,or you have nowhere to continue your fitness journey.
Please, try your first class for free. There are no commitments,we just hope that you will enjoy it.
Let’s Reach4fitness be a starting point for you feeling better and change in your lifestyle.
Reach4fitness recognise a hard work and sacrifices of NHS workers and we would like to offer a free membership for NHS staff.
KEEP ACTIVE-KEEP HEALTHY
Artur & MartaOnline classes and PT in time of Covid-19 crisis.
IT is difficult time for everyone but Reach4fitness recognise that is important to keep active to boost your immune system,socially interact,keep in good mental and physical health.
Reach4fitness has created online classes and Personal Training sessions to keep clients active during lockdown.
We are starting with 8 classes a week but planning to extend soon.
You don’t have to worry about equipment as we give options of exercises with or without equipment.We have flexible and affordable packages,where you can pay per individual class or monthly subscription (which entitle you to unlimited class entrance,extra nutrition and exercise advice on request).
We run our online service,we use Zoom.us-all you need is receive invitation from us on your computer or phone.Prices:
Online PT session- £25
Online Buddy PT session- £40
30min. class- £3
1hour class- £5
Monthly class membership-£30Keep healthy-keep active.
Artur & Marta
Reach4fitness
Sports Supplements for Women
The sport supplements market is a huge business, which has been growing, year on year. It has largely focused on men in the past. We very often see image of boys drinking shakes during or after training at the gym. However, the industry is increasingly targeting women. I think one of the main reasons for this is: you girls have been changing your approach to training, many of you are not afraid to lift weights, do HIIT training and you are very determined to get results. (In my experience as a PT, you are quite often more focused and determined than the guys.)
One of most common goals for women is losing body fat. In the market there are many products which can help you to do so.
Fat burners
Products called “fat burners” are quite often packed up with many chemicals, which names or roles are very difficult to understand for most of people. They usually working by elevating your heart rate or/and body temperature, which many of you can find unpleasant. You can have big problems with sleeping, especial if you take them and train in the evening. On positive side they usually work quite well and give you a very good kick before training.If you’re just starting to use sports supplements, then you probably want to start with natural fat burners – L-carnitine, CLA and Green Tea tablets. They all, except for green tea, occur naturally in our body.
CLA-conjugated linoleic acids
These are fatty acids, which help you to burn fat.L-carnitine
Helps in the metabolism of long chain fatty acids in the energy cycle. It is synthesised in the liver, brain and kidneys from essential amino acids-Lysine and L-methionine.Green tea
Is a powerful antioxidant and can reduce risk of cardiovascular disease and high cholesterol and helps to burn fat as well.The dosage of all of them is 1000-2000mg a day. They bringing a good results but don’t make miracles – you must still have a good diet and exercise.
Whey protein can work in a few ways
Proteins are harder to digest and you will feel fuller for longer, so whey protein makes the perfect snack between meals. To digest them you will be using energy as well, not much, but sine.Remember that to speed up your metabolism, ideally you will have 5 small meals /snack a day, as well as exercise regularly.
Nutrition books advise that women need 1g of protein per kg of body weight per day. However times change: more and more girls are not afraid to do intense plyometric-weight lifting training as they see results in the form of a toned body and increased fitness. (Unfortunately, a lot of girls still believe the myth that if you lift any weights then you will build up big muscles, that’s nonsense, but still widely believed.)
Whey protein shakes are very handy for this type of exercise; helping with faster recovery and transformation into stronger toned muscles.
Protein shakes can be great remedy for quite common excuse, “I haven’t have time to eat’’. You shouldn’t replace your meals with shakes but, like I said, they are a perfect snack and take only a few seconds to mix.
Protein/recovery bars
Many of you do more than one class in the row and quite often you can feel drained during the second class. If this happens, maybe you should try protein / recovery bars. Always look at the nutrition on the label – you are looking for high protein, low fat and good proportion of slow realised carbs and sugars. These bars will keep you going and you will be able to give 100%.You could argue this stuff is expensive; my answer is to shop around. You can find very good deals on the internet. Personally, I use two websites: www.discountsupplements.co.uk and www.myprotein.co.uk. You can choose easy way and go to nearest Holland &Barrett but you will pay over the odds.
Remember-never look at flashy, marketing stickers on the front, the important information is on the back in nutrition section. Compare them!
Stay fit.
Artur
High Intensity Interval Training: what, why and for who?
At the beginning of 2014, every magazine and gym had adverts or articles promoting High Intensity Interval Training (HIIT) – in the form of TABATA training, Les Mills GRIT, INSANITY, etc. Most of them promise you great results (increasing fitness and power level, toned body, lost fat) during short-30min. intense work-outs, which combining aerobic, plyometric and strength exercises.
The big question is-does it work? And more importantly – is it for everybody?
The main point to understand is that you will get benefits with every type of combined cardio-strengthening program, however with higher intensity and heavier weights, the benefits, will be greater.
HIIT is so intense that participants achieve amazing results in a relatively short period of time. The question is, are you determent enough to keep pushing yourself, move faster, jump higher, lift heavier. Most of people just want to tick the box that they have done class and HIIT is not about ticking boxes.
Enough general talking, I will focus mainly on bio-chemical benefits of HIIT:
Grown Hormone Release
GH stimulates cell reproduction and regeneration, improving immune system, increase protein synthesis and burns body fat! It also decreases recovery time and it is partly responsible for your youthful look.Opioid Response
HIIT exercise has been found to release the body’s natural opioids – endorphins and enklephalins. They are responsible for pain relief, stress reduction and improving moods. Higher intensity – happier you (simplifying a bit).Nitric Oxide Synthase
A group of enzymes that can do both – good and bad in your body.
An increased level of eNOS and nNOS is responsible for blood flow to muscles and brain, improving your heart health, tissue repair and giving you more energy. You will perform better and be more focused.On the other hand, increased iNOS can result in destruction of immune cells, damage to muscles fibres and inflammation, leading to muscle wasting, pain and injury (common symptoms of overtraining).
Increase of Resting Metabolic Rate
The higher the intensity of your training, the greater the increase in your resting metabolic rate (RMR), allowing you to burn calories for longer, even after finishing exercises (researches shows if you do HIIT for 1h, your RMR is increased up to 10h. Beautiful! Imagine yourself sitting in your leaving room and watching Breaking Bad and still burning calories). In comparison, training for 1H within your comfort zone, speed ups RMR for up to 30-40min. Not so great.HIIT & the Sexes
Males who undertake HIIT will also notice an increased level of testosterone, responsible for muscle building, fat burning, elevating energy levels and improving sport performance. Fortunately, HIIT doesn’t affect women level of testosterone in any way.So Who Should do
All sounds very well, but it is important to remember that everybody who thinks about starting training using HIIT approach has to have quite good level of fitness to begin with, with good technic of all the basics lifts (clean, squats, dead-lift, lunges or even press-ups, etc.). It is very demanding method of training, which gets you very good results but only if you push yourself to maximum, which can carry high risk of injuries.More and more often, I see personal trainers training some of their beginner-clients using HIIT exercises and methods, this is completely wrong and can only lead to injuries. (You can’t ask somebody to run before they learn how to walk.)
You must remember that HIIT must go in partnership with sufficient rest periods, your body needs time for recovery, otherwise you will over-train. Balance is everything. You should definitely forget about HIIT if you have any medical conditions (like hypertension, for example), you are pregnant, or have recent injuries. Be honest with yourself and answer these questions:
Do you dare to train hard? Is your body ready for it?
Please don’t train your ego, train your body. See what is best for you. All fashions will pass, next year they will try to sell us something even better.
Artur
Bootcamp-News
Hi guys, great news – bootcamp has started gaining momentum. I would like to thank everybody who came and worked-out hard on 19.01.2014. We were very lucky with weather. We did boxercise , Bulgarian bags and dynamax ball functional exercises, Tabata high intensity routines to boost your fitness and speed-up resting metabolic rate and of course traditional bootcamp exercises (press-ups, chin-ups, sprints, etc.).
Some of you come in search of fitness,
others…worms
I hope you all were successful and enjoyed class.
Please remember that you are welcome to bring the whole family along ,I really like idea of my bootcamp being a family-fitness affair, where we all can pass our enthusiasm for physical activity to youngsters.
See you soon…
Functional Training Routine
Plyometric and high intensity training, once reserved only for professional athletes, has become more and more popular with GYM users. If you add functional core exercises, you will get very effective tool which allows you to get fitter and transform your body faster than any another method of training. I am a big believer in this form of training, which I have been using with my clients, so I put for you routine of four exercises:
- press-ups to power jumps
- squat to one arm shoulder press ( with body twist )
- windmill
- swinging DB ( if you have KB, please use it )
They should be performed with dynamic/explosive movements and good form (straight back, abs braced). I suggest that you do 3 sets with 6-12 repetitions of each exercises performed one after another and 30-60 sec. rest between sets.If your fitness level is quite high or you find routine easy, then skip the rest and row or run for 500m between sets ( as fast as you can).You will create very intensive, fat burning workout.
I hope you will enjoy workout and push yourself (as it is only way to get results).
Welcome to Reach4Fitness
I’ve recently launched this website which I hope gives you a good introduction to the services I offer. I will be adding more content soon, with video exercise routines, dietary tips and more, to aid you in your quest for a healthy life.
Please feel free to get in touch to ask me about any of the services on offer and to discuss your goals, you can reach me via the website contact form or on my mobile: 07756 885097.
I’ll look forward to hearing from you, until then, be healthy!
